Eating the Rainbow - A Beginner’s Guide

Guest blogger - Alyssa Squeo, UIC Dietetic Intern

Have you wondered why dietitians say, 'Eat the rainbow'? It is a simple method to ensure your body gets all the nutrients it needs.  

Each color represents different nutrients that support your body, such as vitamins, minerals, antioxidants, and fiber. These nutrients support the following: 

• Energy levels

• Digestion

• Skin health

• Brain function

• Immune support

❤️ Red foods 

Examples: Strawberries, tomatoes, watermelon, red bell peppers 

Functions: Support your heart and immune system.

🧡🟡 Orange & Yellow foods 

Examples:  Carrots, sweet potatoes, oranges, bell peppers 

Functions: Support your eye and skin health and help you fight off colds.

💚 Green foods

Examples: Spinach, broccoli, avocado, cucumber, kale

Functions: Great for your bones, muscles, and digestion.

💙💜 Blue & Purple foods

Examples: Blueberries, purple cabbage, blackberries, eggplant

Functions: Help protect your memory and reduce inflammation.

🤍🤎 White & Brown foods

Examples: Cauliflower, garlic, oats, mushrooms

Functions: Support your immune system and keep your gut happy.

Colorful meals made simple.

No need to memorize what each color "does" for you.  Focus on adding at least two colors of the rainbow per meal and aim for nutritional balance:  

• Protein (chicken, eggs, tofu, beans)

• Complex carbohydrate (quinoa, brown rice, sweet potatoes)

• Colorful veggies or fruits - aim for at least two 

• Healthy fat (olive oil, nuts, avocado) - usually the smallest portion of the meal 

Think of it like building a balanced bowl. Here are some easy combos:

🍳 Eggs + spinach + whole grain toast + avocado

🫐 Greek yogurt + berries + granola 

🌮 Taco bowl with black beans + corn + bell peppers 

🥗 Salmon + sweet potatoes + broccoli 

Check out our colorful ground turkey burrito bowl here!

Bottom line:

Eating healthy doesn’t have to be perfect or complicated. Start by adding a little more color to your plate each day. Aim to have at least two colors of the rainbow with each meal. You will be surprised how much better you feel physically, mentally, and emotionally.

One plate at a time.